5 easy steps to stay healthy this Ramadan

The holy month of Ramadan has set in. Muslims across India will join others across the world to fast from dawn to dusk for the next 30 days. But long hours without water and food can take a toll on your health in this month of summer solstice.

1) A healthy start : Plan your pre-dawn meal (Suhoor) well. Consume food that is slow to digest and rich in complex carbohydrates. Also remember to eat healthy portions of fruits like apples, bananas, coconuts and watermelon.

2) Start your day with dates : Eating dates at the time of Suhoor can help to keep the body's blood sugar levels in check. The rich potassium content of dates is beneficial for muscle and nerve function.

3) No feasting after fasting: Don't gorge on rich food after you break your fast. Start with fresh fruit juice made from mangoes, oranges, strawberries and then gradually move on to a heavier evening meal.

4) A healthy Iftar: Some basic food items that could be included in Iftar are bread, brown rice or wholegrain noodles, chicken, vegetable curry and mixed salad, followed by a dessert. Avoid salty and spicy foods during Ramadan. Also avoid canned, processed foods and items like pickles and fried meat as they increase the thirst, which can prove to be difficult during the fasting period. Opt for freshly cooked vegetables - preferably green ones rich in vitamins and minerals. Stick to grilled/boiled/baked dishes when it comes to meat and fish.

5) Keep yourself hydrated: Remember to drink plenty of water after Iftaar. Drink fresh fruit juice but remember to cut down on soft drinks.